• CFA062419

    CrossFit Altius – CrossFit

    Daily Mindset

    “There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

    Listening is a skill.

    To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

    Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

    In our conversations today, pay close attention to our thoughts as the other is speaking.

    The intention is this:

    Listen with the intent to understand.

    Not to reply.

    Warm-up

    # WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

    ## 30 Seconds

    Plate Hops

    Active Samson

    Glute Bridges

    Plate Ground to Overhead

    Active Spidermans

    Right Leg Glute Bride

    Plate Counterbalance Squats

    Push-up to Down Dog

    Left Left Glute Bridge

    ## Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Press & Reach

    5 Romanian Deadlifts

    5 Front Squats

    Front Squat (Build to a heavy single)

    Build to a Heavy:

    1 Pausing Front Squat + 1 Front Squat

    * Building to a heavy complex front the rack

    * Pause for 2 seconds in the bottom on the first rep

    Jack Daniels (Time)

    For Time:

    1,000 Meter Run

    50 Thrusters (45/35)

    30 Pull-ups
    1000 Meter run is two laps around building

    Cool Down

    Couch Stretch 1:00 per side